21 Day Fix for Vegetarians and Vegans

Below are a couple of 21 Day Fix meal plan ideas for vegetarians and vegans. I developed these plans by combining the suggestions from the Beachbody blog and also Eat to Live by Dr. Joel Furhman.

The portions suggested by the Beachbody blog for the 1,200-1,499 calorie range, contain 5 greens, 3 reds, 3 yellow a, 1 yellow b, 1 purple, 1 blue, 1 orange, and 2 tsp. per day. The blog explains that "this menu includes more yellow containers, but differentiates between whole grains that are essential to a vegan diet (yellow a) and tubers and more processed carbohydrates (yellow b)."

Dr. Joel Furhman suggests eating 1 pound of raw veggies, 1 pound of cooked veggies, 4 pieces of fruit, and 1 cup of beans each day. For carbo whole foods like sweet potatoes and quinoa, he says to include these in your daily diet, but to limit to one serving per day (less than a fist size).

In my meatless container calculations below, I'm counting beans as "red" containers because they are high in protein. Based on the Beachbody blog post above, I believe beans would be considered a "yellow b," although I am still doing more research on this.

Monday (Vegan)

• 6:30am green dream smoothie like the one at Whole Foods, recipe below (1-2 greens, 1 purple)
• 7:30am black coffee
• 9:30am toasted English muffin with peanut butter (2 yellows, 1 orange) OR rolled oats & soy or almond milk (1 yellow)
• 12:30pm dark leafy greens such as kale plus lots of veggies; cucumbers, tomatoes, shredded carrots (3 greens); garbanzo beans (1 red), balsamic vinegar, pepper, spices.
• 3pm Shakeology (1 red), banana (1 purple), water, ice, 1 tablespoon peanut butter (1 orange)
• 6:30pm three bean veggie chili (1-2 red, 1 green)

21 Day Fix Container Totals: 5 Green 2 Purple 4 Red 2 Yellow 1 Blue 1 Orange

Sunday (Vegetarian)

• 7am apple (1 purple)
• 7:30am black coffee
• 10am green dream smoothie (1-2 greens, 1-2 purple, 1/2 orange)
• 11am veggie omelet: 2 eggs, mushrooms, onions, peppers, cheese (1 red, 1/2 green, 1/2 blue)
• 2pm Ezekial English Muffin with hummus and tomato (2 yellow, 1/4 blue, 1/4 green)
• 7:30pm three bean chili (1 red, 1/4 green)

21 Day Fix Container Totals: 3 Green 3 Purple 2 Red 2 Yellow 1 Blue 1/2 Orange

Green Dream Smoothie Recipe

• Spinach - handful
• Kale - handful
• Mango - a few big chunks
• Pineapple - 1 long slice
• Banana - 1/2
• Coconut Water - 1/2 to 1 cup
• Chia seeds or flax seeds - 1 spoonful

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